Horizontal rows are a good substitute:
They can be done
- under the table
- under a broomstick over chairs
- under some stairs

There's self resistance bicep curls, hold wrist with other hand and do a bicep curl whilst resisting.

Thank guys!

You can use resistance bands if you have any, or you could try something like this

facuzayas try push-ups with a reverse grip. Turn your hands so that your fingers point towards your toes and slowly lower yourself to the floor. It activates the biceps instead of the triceps. I hope this helps.

Isometric straps are popular nowadays, or just something like a karate belt, even a towel will do. During lock-down and couldn't get in a gym I bought a lifeline chest expander, pretty good for arms and shoulders.

The problem with steel spring expanders is I have long arms and will over stretch the springs so went with lifeline coz being cheap and don't have them plastic handles that I don't trust,could be nasty if they break.. When I do a biceps curl with my expander I hold the muscle with my other hand and can feel how effective it is and by moving the arm up and downto shoulder it hit the head or when going across to opposite shoulder you feel different muscles working hard.



I've been going to the gym at the B&GC SC and my apartment building FC but today Sunday the door to the FC was dead bolted with no one around with the key, usually it's opened with a fob. But being early I didn't want to call the building manager so yes got me lifeline out, for an overall workout.

Oh! very good material here! thank you all guys!

Darebee has a muscle map, there are also biceps.

Wow! I really did not know that this map exist! Thank you very much!

PD: yesterday I tried to do some of the advices you gave me and I feel really sore today!